COMPETITION – UB HORIZONTAL PUSH AND VERTICAL PUSH

Intention: Breaking down and practicing technique for thrusters.

Prep: Squat and overhead mobility – Adductor stretch, hip flexors, shoulder cars. Quad, shoulder and glute activation – counter balance squat, shoulder big 3, banded hip thrusts. Slow burpees.

Thruster warm up/prep x 3 rounds (start with an empty BB, add load as appropriate)
1. BB/DB Front squat x 5
2. BB/DB Push press x 5

4 sets
A1) BB/DB thrusters x 5 (increase weight each set)
A2) Plank x 45-60sec
rest 60sec

B) Pyramid 2 x AMRAP 8 (18 min)

– DB russian twist (L&R = 1 rep)
– Single arm DB hang clean
– Burpee

** 2 min rest between AMRAPs

** Start with 2 reps of each, increase by 2 each round.

** If you get to 10 reps in the first 8 min AMRAP, you will start the 2nd 8min AMRAP at 10 reps and reduce by 2 each round.

** Competition – aim to get to zero in the 2nd AMRAP.